N'chifukwa Chiyani Kugona N'kofunika Kwambiri Kutaya Thupi?

Phunzirani Momwe Mungapezere Bwino Kugona Kutaya Kunenepa

Kulemera kwa msinkhu ndi nkhondo ya kumtunda. Ngati simukugona usiku, vuto ndi lalikulu kwambiri. Simudzakhala ndi mphamvu zochita masewera olimbitsa thupi ngati mutatopa. Nanga mumagona bwanji kuti mupumule kofunikira? Gwiritsani ntchito nsonga zosavuta kuti mugone bwino usiku ndi kuchepa mofulumira.

N'chifukwa Chiyani Kugona N'kofunika Kwambiri Kutaya Thupi?

Maphunziro angapo atsopano amasonyeza kuti kugona kumathandiza kwambiri kuti titha kupanga zakudya zabwino .

Kotero ngati muli ochepa pa mphamvu ndipo mulibe nthawi yochita masewera olimbitsa thupi , mwina kupambana kwanu ndiko kuphunzira momwe mungagone bwino. Chifukwa chake chimakhala ndi mahomoni otchedwa ghrelin .

Mu 2010, wofufuza kafukufuku anapeza kuti pamene anthu ali ndi ghrelin apamwamba, amakhala akulakalaka maswiti ndi zakudya zopanda kanthu. Katswiri wasayansi Tony Goldstone, MD, Ph.D., adanena kuti ngati tingapeze mankhwala osokoneza ghrelin, tikhoza kuchepetsa kukhumba kwa zakudya zamakono komanso kuthandiza anthu kulemera.

Koma sizingakhale bwino kuti ndizimva bwino kusiyana ndi kumwa mapiritsi. Kufufuza kwina komwe kunafalitsidwa mu Kufufuza Kwambiri Kwambiri kunapeza kuti kugwira zzz pang'ono kungakhale kothandiza kwambiri pochepetsa miyeso ya ghrelin. Ofufuza kuchokera ku University of Louisiana State anapeza kuti njira zowonongeka monga kugona ndi kuchita masewero zimathandizira kuchepetsa miyeso ya ghrelin ndi zikhumbo zomwe zimabwera nazo.

Koma kugwirizana kwakukulu pakati pa kugona ndi kudya chakudya kunabwera pamene ofufuza ochokera ku St.

Luka's - Roosevelt Hospital Center ndi University of Columbia ku New York anachita MRI pogwiritsa ntchito anthu omwe sankagona. Iwo adapeza kuti pamene anthu sanagone mokwanira, ankalakalaka zakudya zambiri zopanda thanzi.

Momwe Mungagone Moyenera Kuti Muchepetse Kunenepa

Ambiri aife sitimathera masiku athu akuwerenga makope a sayansi owuma, kotero zingakhale zophweka kutenga uphungu wolemera thupi kuchokera kwa katswiri wodziwika bwino.

"Ndikawauza amayi kuti adya pang'ono pamene agona kwambiri, makutu awo amatha!" akuti Chris Freytag. Freytag ndi katswiri wodziwika bwino wathanzi komanso wathanzi amene ali ndi zaka zoposa 20 muzogulitsa.

Chris akufotokoza kuti tikhoza kubwezeretsa batiri yathu yaumunthu m'njira imodzi: mwa kuchita , kudya, kapena kugona. Ngati sitigone tulo tosangalatsa, akuti, "Titha kukhala ndi chakudya chochuluka kwambiri . Ndiye kodi timatani kuti tiziyenda bwino? Chris amapereka malangizo othandizira kuti agone bwino, kupuma komanso kupuma.

1. Sungani malo anu. Ngati simungakwanitse kugona maola asanu ndi atatu usiku, musataye mtima. Chris akutikumbutsa kuti ubwino wa tulo ndizofunika kuposa kuchuluka. "Chifukwa chakuti iwe wakhala pansi kwa maora asanu ndi atatu sikutanthauza kuti iwe ukugona maora asanu ndi atatu," akutero. Malangizo ake oti agone bwino ndikuphatikizapo kupanga kusintha kosavuta kumalo anu.
   • Pewani zosokoneza, monga kuwala kapena phokoso la pa TV.
   • Musagulitse zipangizo zamagetsi pafupi ndi bedi lanu pamene akupanga chisokonezo cha subliminal.
   • Gwiritsani ntchito mateti apamwamba kuti mukwanitse kugona bwino.
2. Pitani kumapeto kwa usiku usiku. Ngati mukupeza kuti mukulakalaka usiku watha, Chris akuganiza kuti akuyesera kuyimphana ndi kubwerera mmalo mwa kugona. Akulongosola kuti pamene matupi athu sakubwezeretsa pogona tulo, timayang'ana mphamvu mu mawonekedwe ena: chakudya! "Anthu amakonda kudya kwambiri atatopa," akutero.

   Koma ngati mukusowa chotupitsa chaching'ono musanayambe kugona, amalimbikitsa kupatsa chokoleti chokhazikika ndikudyetseratu mavitamini monga oatmeal kapena chidutswa cha toast. Zakudya izi zidzakuthandizani kukhala ndi nthawi yaitali.

1. Muzilemekeza makhalidwe anu ogona. Gwiritsani ntchito malangizo anu kuti mubwezeretse batani yanu yaumunthu. Izi zikhoza kutanthauza kusintha makhalidwe anu a tsiku ndi tsiku. Mwachitsanzo, anthu ena amapeza kuti kuchita masana usiku kumasokoneza kugona kwabwino usiku. Koma kwa ena, kumayambiriro kwakumayambiriro sikungalekerere. Mfungulo, akuti Chris, akugwira ntchito m'moyo wanu kuti apeze zomwe zimagwira ntchito.

Pomwe mukuphunzira kugona bwino, mungapeze mphamvu zomwe mukusowa kuti muziikapo mbali zina za thanzi lanu. Ndipo mungapeze kuti chilakolako chanu - ndi kukula kwanu pajama - kukuchepa pakalipano.

_Zotsatira:

_{American Academy of Sleep Medicine. Kufufuza kwa ubongo kumawonetsa yankho lenileni la neuronal ku zakudya zopanda thanzi pamene kugona sikuletsedwa pa June 10, 2012}

_{CE, Greenway, FL ndi Brantley, PJ (2011), Lifestyle ndi ghrelin: ndemanga yowunika komanso zofunikira zowononga kulemera kwa thupi. Mayankho Okhuta Kwambiri , July 2010}